Weekly workout plan

Equipment: dumbbells and resistance band
If you’re new to weight training try using light weights and resistance bands. If you’re not sure what’s right for you, ask your doctor or a personal trainer. This will help you avoid injury.

Step 1: Cardio
15 minutes
Walk briskly
Think of your walk as having three parts: start with five minutes of slow walking, then increase your intensity or pace (walking uphill requires more effort), and end with five minutes of slower walking.

Step 2: Bicep curl
One set of 12 or three sets of 12

Step 3: Tricep extensions
One set of 12 or tricep dip with chair, three sets of 12

Step 4: Shoulder press
One set of 12
Advanced option: Do three sets of 12

Step 5: Front raise
One set of 12 or three sets of four

Step 6: Stretching
10 - 15 minutes

Equipment: mat, jump rope (optional)

Take a one or two minute break after each set.

Step 1: Warm-up
Five – 10 minutes
Jog or march in place or jump rope

Step 2: Push-ups
One set of 15
Depending on your level of fitness, do regular floor push-ups, wall push-ups or knee push-ups.
Advanced option: Do three sets of 25

Step 3: Jumping jacks
One set of 50 or three sets of 50

Step 4: Crunches
One set of 25 or three sets of 50

Step 5: Jogging in place
One two-minute set or three three-minute sets

Step 6: Squats
One set of 25 or three sets of 50

Step 7: Jump rope
A one-minute set or three two-minute sets

Step 8: Cool down
Five - 10 minutes
Do a low intensity jog, walk or march in place.

Step 9: Stretching
10 - 15 minutes

Equipment: chair, resistance band and mat

Step 1: Alternating lunges
One set of 12 or three sets of 12

Step 2: Calf raises
One set of 12 or three sets of 12

Step 3: Lying leg abduction with band
One set of 12 or three sets of 12
Lift your legs so they are at a 45 degree angle to the floor while pushing against the resistance band.

Step 4: Lying leg raises
One set of 12 or three sets of 12 and lift both legs simultaneously up into the air

Step 5: Bridges
One set of 12 or three sets of 12.

Step 6: Stretching
10 – 15 minutes

Equipment: None

Step 1: Cardio
30 minutes
If you go to a gym, ride the exercise bike, jog/run on the treadmill or use the elliptical machine for 30 minutes. No gym, no problem! Go for a 30-minute brisk walk, jog or run, swim laps or put on your favorite workout DVD.
Advanced option: Pump-up your workout to a full 60 minutes.

Step 2: Stretching
10 – 15 minutes

Equipment: dumbbells and resistance band

Step 1: Cardio
15 minutes
Walk briskly.

Step 2: Bicep curl
One set of 12 or three sets of 12

Step 3: Tricep extensions
One set of 12 or tricep dip with chair, three sets of 12
Sit on a bench or chair.

Step 4: Shoulder press
One set of 12 or three sets of 12

Step 5: Front raise
One set of 12 or three sets of 12

Step 6: Stretching
10 - 15 minutes

Stay active over the weekend with everyday activities that count as exercise.

Option 1
Focus on adding 30 to 60 minutes of moderate exercise to your weekend errands and chores. Go window-shopping for a few hours at the mall and be sure to increase your pace for 10-minute intervals. Mowing the lawn, vacuuming and doing laundry also can torch calories. Don’t forget to include 10 to 15 minutes of stretching to your weekend activity.

Option2
Did you know that exercise could actually be relaxing? Pick an activity that you really enjoy. Play tag or race with your kids. Ride bikes with your spouse. Try a sport! Play tennis, basketball or racquetball for 30 to 60 minutes. If you’re not into sports, try a video game that requires you to get up and move.

At the end of the week, consider how you feel and what changes you should make. Consider if you need to do more or less. If you’re not sure, don’t hesitate to talk to a doctor, an exercise physiologist or a personal trainer. They can help you figure out what’s best for you.